Monday, June 13, 2016

[Healthy_Recipes_For_Diabetic_Friends] Almond Roasted Cauliflower - 10.3g Carbs, 5.1g Fiber, 3.8g Sugar


 Almond Roasted Cauliflower - 10.3g Carbs, 5.1g Fiber, 3.8g Sugar

From: Let Them Eat Vegan by Dreena Burton
Roasting cauliflower is not a new idea, but the addition of almond meal and nutritional yeast makes this side dish something special. Easy and addictive (even if you aren't a huge cauliflower fan)!
Prep: 10 min
Cook: 30-45 min

4 – 4 1/2 cups cauliflower florets (about 1 medium cauliflower, with bite-sized florets cut and used)
1 Tbsp extra-virgin olive oil (see note for oil-free option)
1/8 tsp sea salt (rounded)
Freshly ground black pepper (optional)
2 Tbsp almond meal
1 Tbsp nutritional yeast

 Preheat the oven to 425 degrees F. Line a rimmed baking sheet or 8 by 12-inch baking pan with parchment paper.

Toss the cauliflower with the olive oil and sea salt (and pepper, if using). Transfer to the prepared pan. Bake for 20 minutes, tossing once or twice. At the 20-minute mark, check the doneness and color of the cauliflower. If it has started to soften, turning a golden color, add the almond meal and nutritional yeast and toss again. If, at 20 minutes, it isn't at this stage, let it bake for another 10 minutes and then add the almond meal and nutritional yeast. Bake for another 10 to 15 minutes or more, tossing again once, until the cauliflower is golden brown and fully softened. Remove from the oven and season with additional salt and pepper, if desired. Serve warm! Serves 2 to 3... or maybe just 1!

Oil-free note: You can reduce or omit the oil. Without oil, the cauliflower will not be as moist and caramelized. Be sure to use parchment paper.

Nutrition From:
Using 4 1/2 cups cauliflower florets
Servings: 3
Serving Size: 163 g
Nutrition per Serving: 112 Calories, 63 Calories from Fat, 7g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 125mg Sodium, 564mg Potassium, 10.3g Total Carbs, 5.1g Dietary Fiber, 3.8g Sugars, 5.3g Protein
Vitamin C 116% - Calcium 5% - Iron 8%

Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    High in niacin
    High in pantothenic acid
    High in phosphorus
    High in potassium
    High in riboflavin
    High in thiamin
    High in vitamin B6
    Very high in vitamin C


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